Giant Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Sheet-Pan Roasted Chicken Drumsticks or Thighs with Sweet Potatoes and Squash
Description: Bone-in chicken thighs roast on one pan with cubed sweet potatoes and butternut squash until the skin is crisp and the vegetables are caramelized. Four to five pieces of chicken make a generous dinner for two.
Sale items used: Fresh Chicken Drumsticks or Thighs, Sweet Potatoes, Butternut Squash
Prep time: 55 minutes
Serving note: Use about 2 lbs of bone-in thighs or drumsticks (4 to 5 pieces), 1.5 lbs sweet potatoes (about 2 medium) and 1.5 lbs butternut squash (about 1 lb peeled and cubed). Toss with olive oil, salt, pepper, paprika and garlic powder. Roast at 425 F for 40 to 45 minutes, turning once, until the chicken reaches 175 F. Total time is under an hour, so no make-ahead is needed.
Recipes:
- Sheet Pan Chicken Drumsticks and Sweet Potatoes
- Sheet Pan Chicken Thighs & Sweet Potato Dinner - Recipes From A Pantry
- Sheet Pan Chicken and Sweet Potatoes
Tuesday
Meal: Beef and Rice Stuffed Green Peppers
Description: Two large green peppers, halved, are filled with seasoned ground beef, cooked rice, diced onion and tomato sauce, then baked until tender. Each person gets two stuffed halves.
Sale items used: 73% Lean Ground Beef, Green Peppers, Hunt's Tomato Sauce, Yellow Onions
Prep time: 70 minutes
Serving note: Use 0.75 lb ground beef (browned, with the fat drained well), 2 green peppers, 1 cup cooked rice (about 1/3 cup uncooked), 1/2 diced yellow onion and 1 can (8 oz) Hunt's tomato sauce. Cook the rice and filling while the oven preheats, stuff the peppers, and bake covered at 375 F for 35 minutes. To save time, cook the rice and brown the beef earlier in the day and stuff the peppers just before baking. Check that the tomato sauce and spices are labeled gluten-free.
Recipes:
- Classic Beef and Rice Stuffed Peppers (Gluten Free)
- Healthy Stuffed Peppers with Ground Beef and Rice
- Stuffed Peppers with Ground Beef and Rice (Gluten-Free)
Wednesday
Meal: Pan-Seared and Oven-Finished Pork Tenderloin with Apple Cabbage Saute
Description: A 1 lb pork tenderloin is seared in a skillet and finished in the oven until juicy and blushing pink. It is served over a quick saute of cabbage, apple and onion.
Sale items used: Fresh Pork Tenderloin, Cabbage, Tote Bag Apples, Yellow Onions
Prep time: 40 minutes
Serving note: Use one 1 lb pork tenderloin (about 4 oz cooked per person, with leftovers for lunch), 1.5 lbs cabbage (about 1/2 small head, thinly sliced), 2 medium apples (about 1 lb, sliced) and 1/2 yellow onion. Sear the pork 2 to 3 minutes per side, then roast at 400 F for 15 to 20 minutes to 145 F and rest 5 minutes. Saute the cabbage mixture in the same pan with a splash of apple cider vinegar and a little Dijon mustard (check it is gluten-free).
Recipes:
- Pork Tenderloin with Sweet and Sour Red Cabbage
- Apple Cider Braised Pork Tenderloin with Cabbage
- Pork Tenderloin Sauteed Cabbage and Apples
Thursday
Meal: Chicken Leg Quarter, Carrot and Rice Soup
Description: Two chicken leg quarters simmer with carrots, onion and rice to make a comforting broth-based soup. The chicken is pulled off the bone and returned to the pot, giving two hearty bowls with leftovers.
Sale items used: Fresh Chicken Leg Quarters, Giant Baby-Cut Carrots, Yellow Onions
Prep time: 80 minutes
Serving note: Use about 2 lbs leg quarters (2 pieces), 1 bag baby-cut carrots (about 2 cups, chopped), 1 diced yellow onion and 1/2 cup uncooked rice, with about 6 cups water. Simmer the chicken 40 minutes, remove and shred the meat, then add carrots and rice and cook 20 minutes more. Because this takes over an hour, simmer the chicken and shred it the day before, then finish the soup with the vegetables and rice in about 25 minutes. Season with salt, pepper and thyme.
Recipes:
- Chunky Chicken Soup with Rice
- Chicken and Rice Soup Recipe (Gluten-Free)
- Easy Chicken and Rice Soup {Dairy-Free, Gluten-Free}
Friday
Meal: Orange-Garlic Shrimp Skillet with Squash over Rice
Description: Large shrimp and sliced yellow squash cook in a fast skillet sauce of fresh orange juice, zest and garlic. It is served over fluffy rice for a bright, quick finish to the week.
Sale items used: Large Raw EZ Peel Shrimp, Green or Yellow Squash, Navel Oranges, Yellow Onions
Prep time: 30 minutes
Serving note: Use 1 lb peeled raw shrimp (about 1/2 lb per person), 1 lb yellow squash (about 2 small, sliced into half-moons), the juice and zest of 2 navel oranges, 3 cloves garlic and 1/4 sliced onion. Serve over 1 cup cooked rice (about 1/3 cup uncooked per person). Saute the squash 4 minutes, add the garlic and shrimp for 3 minutes, then add the orange juice and simmer 2 minutes to a glaze. A pinch of cornstarch is an optional gluten-free thickener.
Recipes:
- Orange Shrimp Stir Fry
- Orange and Honey Glazed Shrimp
- Citrus Skillet Shrimp
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Chicken Drumsticks or Thighs (2 lbs): $1.98
- Sweet Potatoes (1.5 lbs): $1.49
- Butternut Squash (1.5 lbs): $1.49
- 73% Lean Ground Beef (0.75 lb): $2.62
- Green Peppers (x2): $1.98
- Hunt's Tomato Sauce (x1 can): $1.00
- Yellow Onions (2 lbs): $1.98
- Fresh Pork Tenderloin (1 lb): $3.99
- Cabbage (1.5 lbs): $1.19
- Tote Bag Apples (1 lb): $0.99
- Fresh Chicken Leg Quarters (2 lbs): $2.00
- Giant Baby-Cut Carrots (x1 bag): $1.00
- Large Raw EZ Peel Shrimp (1 lb): $5.99
- Green or Yellow Squash (1 lb): $1.99
- Navel Oranges (x2): $2.00
Pantry staples needed:
- Long-grain white rice (about 2 cups uncooked for the week)
- Olive oil
- Salt and black pepper
- Paprika, garlic powder and dried thyme (check labels for gluten-free)
- Fresh garlic (1 head)
- Apple cider vinegar
- Dijon mustard (gluten-free)
- Cornstarch (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- 73% Lean Ground Beef (Family Size): $3.49/lb
- Fresh Chicken Drumsticks or Thighs: $0.99/lb
- Salmon Fillets: $9.99/lb
- Fresh Pork Tenderloin: $3.99/lb
- Fresh Chicken Leg Quarters: $1.00/lb
- Perdue Ground Chicken: $4.00 each
- Johnsonville Smoked Sausage: $4.00 each
- Nature's Promise Boneless, Skinless Chicken Breasts, Thin Sliced or Tenders: $4.99/lb
- Nature's Promise 90% Lean Grass Fed Beef: $8.99 each
- St. Louis-Style Pork Ribs: $3.99/lb
- Wellshire Bacon: 2 for $9.00
- Hillshire Farm Lunchmeat: 2 for $9.00
- Fresh Lamb Shoulder Chops: $9.49/lb
- Johnsonville Ground Sausage: 3 for $10.00
- Large Cooked Cocktail Shrimp: $8.99/lb
- Tyson Frozen Cooked Chicken: $6.49 each
- Large Raw EZ Peel Shrimp: $5.99/lb (with $25 purchase)
- Hebrew National Beef Franks: $4.99 each (with $25 purchase)
- Giant Ham Steak: $2.99/lb
Deli and prepared on sale:
- Giant Wings: $8.99/lb
- Reser's Pasta Entrée: $6.99 each
- Giant Appetizers (Chicken Tenders, Egg Rolls): 2 for $9.00
- Nature's Promise Medium Shrimp Ring: $12.99 each
- Beck's Dip: $3.99 each
- Formaggio Artisan Wraps or Pre-Sliced Mozzarella with Balsamic Glaze: $5.99 each
- Ile De France Cheese: $7.99 each
- Hoffman's Cheddar: $4.99 each
- Montchevre Goat Cheese Log: $5.49 each
- Fresh Store-Made Luau Bowl: $4.99/lb
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- The Flying Meatballs: $5.99 each
- Giant Provolone Cheese: $9.49/lb
- Boar's Head Maple Glazed Honey Coat Ham: $11.49/lb
- Schweid & Sons Signature Blend Sliders: $10.99 each
- Phillips Crab Meat: $3.00 off
- Next Wave Mussels: $3.99 each
- Hillshire Snacking Trays: $3.00 each
- Honestly Good Lunchmeat: $3.00 each
- Hot Chicken Sandwich: $3.00 each
- Bob Evans Family Sides: $5.00 each
Produce on sale:
- Hass Avocados: 5 for $5.00 (with digital coupon)
- Granny Smith, Cosmic Crisp, Red Delicious, Eastern Gold or Pink Lady Apples: $1.29/lb (with digital coupon)
- Raspberries or Blackberries: 2 for $6.00
- Giant Seedless or Halos Mandarins: $2.99 each (with digital coupon)
- Mangoes, Navel Oranges or Grapefruit: $1.00 each
- Giant Baby-Cut Carrots: $1.00 each
- Giant Cooking Carrots: $2.00 each
- Sweet Potatoes: $4.00 each
- Jumbo or Mini Avocados: $4.00 each
- Seedless Cucumbers: $4.00 each
- Ocean Spray Cranberries or Wonderful Seedless Lemons: 2 for $5.00
- Cabbage: $0.79/lb
- Green or Yellow Squash: $1.99/lb
- Tote Bag Apples: $0.99/lb
- Butternut, Acorn, Buttercup or Spaghetti Squash: $0.99/lb
- Hothouse Peppers: $1.49 each
- Giant Salad Bowls: $3.49 each
- Honeycrisp Apples: $1.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Sweet Potatoes or Yellow Onions: $0.99/lb
- White Mushrooms or Green Peppers: $0.99 each
- Red or Yellow Mini Potatoes: $5.99 each
- Anjou, Bartlett, Red or Bosc Pears: $1.49/lb
- Giant Russet Potatoes: $3.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Onions/Carrots: $2.49 each
- Dole Cole Slaw: $2.00 each
- Dole Salad Blend: $3.00 each
- NatureSweet Cherubs: $3.00 each
- Taste of Inspirations Campari Tomatoes: $3.00 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Chobani Multipack Yogurt: 2 for $8.00
- Giant Orange Juice or Lactose-Free Milk: 2 for $7.00
- FAGE Sour Cream: $2.00 each
- Noosa Yoghurt: $2.00 each
- Stōk Cold Brew Coffee: 2 for $9.00
- International Delight Creamer: $5.99 each
- Chobani Protein Flip: 2 for $4.00
- FAGE Greek Yogurt: $6.49 each
- Nellie's Grade A Free Range Eggs: $3.99 each
- Kerrygold Chunk Cheese: $3.99 each
- Simply Orange Juice: $7.49 each
- Heluva Good! Dip: 2 for $4.00
- Land O Lakes Butter: $3.99 each (with purchase)
- Philadelphia Whipped Cream Cheese Spread: $2.99 each (buy any 3)
- Kraft Singles: $2.49 each (buy any 3)
- Jell-O Refrigerated Snacks: $4.99 each (buy any 3)
Bakery and bread on sale:
- Thomas' Bagels, Swirl Bread or Muffin Tops or The Rustik Oven Bread or Bagels: $3.99 each
- Giant Roundtop White Bread: $1.00 each
- SuperPretzel Soft Pretzels: $3.00 each
- Martin's Potato Sandwich Rolls: $3.00 each
- Giant Hoagie Rolls: $3.99 each
- Pepperidge Farm Farmhouse Bread, Rolls, Sandwich Rolls or Swirl Bread: 2 for $7.00
- Lofthouse Frosted Cookies: $5.49 each
- Giant Mini Cupcakes: $5.49 each
- Lofthouse Frosted Cookie Tray: $11.99 each
- Giant Cupcakes: $5.99 each
- Sweet Loren's Ready-to-Bake Cookie Dough: $5.99 each
- Giant Gourmet Cookies: $4.99 each
- Fall Favorites Donuts: $4.00 each
Pantry on sale:
- Bush's Best Beans, McCormick Chili Seasoning, Del Monte Vegetables or Hunt's Tomatoes, Sauce or Paste: 5 for $5.00
- Kraft Shredded Cheese: 2 for $4.00
- Jiffy Corn Muffin Mix: $0.59 each
- Giant Condensed Soup: $1.00 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Fruit Swirls, Frosted Flakes, Cinnamon Crisps or Crispy Rice Cereal: $1.00 each
- Giant Potato Chips: $1.00 each
- Green Giant Boxed Vegetables: $1.00 each
- Goya Coconut Water: $1.00 each
- Cracker Barrel Bites: $1.00 each
- Giant Canned Vegetables: $1.00 each
- Betty Crocker Cake Mix Delights: $2.00 each
- Betty Crocker Frosting: $2.00 each
- Hamburger Helper: $2.00 each
- Giant 90 Second Rice: $2.00 each
- Giant Instant Oatmeal: $2.00 each
- Smart Ones Entrées: $2.00 each
- Giant Pie Crusts (10-12 oz): $2.00 each
- RXBAR Singles: $2.00 each
- Swanson Premium White Chicken: $2.00 each
- Furmano's Canned Tomatoes: $2.00 each
- Mezzetta Roasted Peppers: $2.00 each
- Olipop: $2.00 each
- Giant Egg Noodles: $2.00 each
- Nutri-Grain or Special K Bars: $3.00 each
- Phillips Sauce: $3.00 each
- McCormick Tartar or Cocktail Sauce: $3.00 each
- 4C Panko Bread Crumbs: $3.00 each
- 4C Bread Crumbs: $3.00 each
- Cholula Cooking Sauce or Salsa: $3.00 each
- Phillips Soup For One: $4.00 each
- Prego Pasta or Pesto Sauce: $4.00 each
- Campbell's Homestyle Microwavable Soup: $4.00 each
- Quaker Organic or Fiber & Protein Oatmeal or Gluten Free Oats: $4.00 each
- Giant Salsa: $3.99 each
- Taste of Inspirations Dip or Giant Tortilla Chips: 2 for $9.00
- Giant Guacamole: $4.49 each
- Hidden Valley Ranch Dressing: 2 for $7.00
- Sweet Baby Ray's Barbecue Sauce or Marinades: 2 for $5.00
- General Mills Cereal: 2 for $6.00
- Kodiak Oatmeal, Granola Bars or Flapjack & Waffle Mix: $5.29 each
- Folgers Coffee: $11.99 each
- Swanson Broth: $1.99 each
- Old El Paso Protein Advantage Taco Shells: $4.99 each
- Lipton Recipe Secrets: 2 for $3.00
- Nate's 100% Pure Raw & Unfiltered Honey: $7.99 each
- Bertolli Olive Oil: $11.99 each
- Mission Carb Balance Tortillas: $4.99 each
- Nestlé Chocolate Morsels: 2 for $9.00
- Hanover Beans: 4 for $5.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- GoGo squeeZ Applesauce Variety Pack: $10.99 each
- Ken's Steak House Salad Dressing: $3.99 each
- Giant Soda or Seltzer: $3.79 each
- Gatorade: 3 for $5.00
- V8 Multipacks: 2 for $8.00
- Family Size Nabisco Oreo, Chips Ahoy!, Ritz or Large Snack Crackers: 2 for $8.00
- Protein Doritos: $4.49 each
- Frito-Lay Minis: 2 for $4.00
- Werther's Caramel Candy: 2 for $6.00
- Milk Duds or Hershey's Theater Box: 4 for $5.00
- Kraft Mac & Cheese Family Size: 2 for $3.00
- LU Biscuits: $3.99 each
- Wendy's Chili: 2 for $9.00
- Chef Boyardee Canned Pasta or Micro Cup: 4 for $5.00
- Kraft Mac & Cheese (5 pack): $2.49 each (buy any 3)
- Taco Bell Taco Shells: $1.99 each (buy any 3)
- Claussen Pickles: $3.49 each (buy any 3)
- Heinz Tomato Ketchup: $4.49 each (buy any 3)
- Campbell's SpaghettiOs: 4 for $5.00
- Giant Stuffing Mix: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Chocolate Morsels: $2.99 each
- Giant Graham Crackers: $2.99 each
- Samyang Buldak Ramen Bowl: 2 for $5.00
- Samyang Buldak Ramen Cup: 2 for $3.00
- Frito-Lay Party Size! Snack: $4.99 each (with digital coupon)
- Kellogg's Town House or Keebler Family Size Club Crackers: $5.99 each
- Brach's Candy Corn: $2.79 each
- Hershey's Share Size: $1.00 off
- Ferrara XL Bag: $15.99 each
- Mars Fun Size: $5.79 each
- Mars XL Bag: $10.49 each
- Florida's Natural Lemonade: 2 for $5.00
- Cracker Barrel Cracker Cuts or Cubed Cheese: 2 for $6.00
- Jif Peanut Butter: 2 for $5.00
- Utz Chips or Snacks or Zapp's Chips: $2.99 each (when you buy 3)
- Hershey's XL Bagged Candy: $3.00 off
- Hershey's Jumbo Bag: $2.00 off
- Soupergirl Soup: 2 for $10.00
- Firehook Crackers or Ithaca Hummus: $1.00 off
Frozen on sale:
- Breyers Ice Cream: 2 for $6.00 (with digital coupon)
- Marie Callender's Large Pot Pie or Entrée or Healthy Choice Simply Café Steamers, Protein Bowls or Max Entrée: 2 for $7.00
- Häagen-Dazs Ice Cream Cup: $1.00 each
- Klondike Bars or Sandwiches: $3.99 each
- Häagen-Dazs Mini Bars: 2 for $10.00
- Kemps Frozen Yogurt: 2 for $8.00
- Sara Lee Cobbler: $4.99 each
- MorningStar Farms Breakfast, Burgers or Entrée: 2 for $9.00
- Jimmy Dean Red Box: $7.49 each
- Jimmy Dean Waffles: $4.99 each
- SeaPak Core Seafood: $7.49 each
- Totino's Pizza Rolls: 2 for $10.00
- California Pizza Kitchen or DiGiorno Detroit Style Pizza: $6.99 each
- Banquet Pot Pie: 10 for $10.00
- Stouffer's Family Size Meal or Mac & Cheese: $7.99 each
- Zatarain's Entrée: $3.99 each
- Hot Pockets Sandwiches: $13.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
- Giant Ice Cream Bars: $4.29 each
- Giant Pie Crusts (15 oz): $3.69 each
- Giant Appetizers (Jalapeño Bites/Mac & Cheese Bites): $3.79 each
- Nature's Promise Organic Vegetables: $2.29 each
- Mrs. Budd's Chicken Pot Pie: $4.00 each
- Pierre Signatures Sandwiches: $4.00 each
- Rice Krispies, Eggo or Pop-Tarts Ice Cream: $4.00 each
- Breyers Carb Smart Bars: $4.00 each
- José Olé Tacos or Taquitos: $7.49 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$31.69
for 2 people · $15.85 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 28, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Giant.